Eating with the Spanish rhythm: how to align your body and surroundings more naturally

Although I grew up in Valencia, I only truly began to appreciate eating with the Spanish rhythm once I started working with expats. What had felt normal for years — late lunches, hot meals during the day, light breakfasts — turned out to be a whole new concept for many. And honestly? Since I started following it more consciously myself, I’ve noticed how much of a difference it makes. Not just for my energy, but also for my sense of calm.

Why it feels different here

In Spain, eating isn’t a break — it’s a cornerstone. Something the day is built around. The morning starts light, lunch is late and substantial, and dinner shifts to a time when the heat has finally eased. It might sound impractical — but it works. Because it flows with the rhythm of the land. And with your body.

Having lunch at three o’clock isn’t laziness here — it’s adaptation. When it’s 33 degrees outside, your body doesn’t want a heavy meal at noon. It simply doesn’t ask for it.

The Mediterranean eating rhythm in three steps

What I’ve noticed myself is that my energy and digestion have become much more stable since I started following this rhythm. No blood sugar crashes, no rushed feeling after a sandwich at my laptop. It goes something like this:

1. light breakfast — fruit, coffee, water. No rush, no cereal-stress

2. main lunch — a hot meal, with vegetables and olive oil. Often followed by a moment of rest

3. light evening meal — often after nine. Salad, soup, something simple

I love cooking with fresh herbs and seasonal vegetables. These summery recipes featuring courgette flowers are a perfect match.

In between, there’s room for a piece of fruit, a handful of nuts, a cortado on a terrace. But it never feels like snacking — more like gentle steering.

What your body is trying to tell you

In the Netherlands, I often treated meals like a task to get through. Here, I’ve started listening differently. When am I truly hungry? What does my body actually crave? How much space is there inside me?

By having lunch later, I find my mornings stay focused for longer. By eating a warm meal during the hottest part of the day, I’m giving my body something gentle — not just something to chew on. And in the evening, I eat less — because I simply don’t need more.

But I’ve got a job to do, right?

Absolutely. So do I. And the Spanish eating rhythm isn’t something everyone can copy one-to-one. But you can take something from it:

• Stop eating by the clock

• Notice when you’re actually hungry

• Eat warm when your body craves something gentle

• Give yourself a break after lunch — even if it’s just a short one

• Don’t turn dinner into a race against the clock

These aren’t rules. Eating with the Spanish rhythm is simply a different way of tuning in — to the day, the temperature, and to yourself.